Choosing the right cardio machine can make or break your fitness goals. Understanding how different machines compare for calorie burn helps you maximize your workout efficiency and reach your goals faster. Stick to the very end of the blog to use our free calorie counter converter, so you can have a better understanding of calorie burn per machine personalised to you.

The Science: Understanding MET Values

Scientists use METs (Metabolic Equivalents) to measure energy expenditure:

1 MET = 1 calorie per kilogram of body weight per hour
Higher METs = more calories burned

According to the 2011 Compendium of Physical Activities:

Stair climbing: 9.0 METs (burns 3x more than walking)
Walking at comfortable pace: 3.3 METs
Sitting at rest: 1.0 MET

Real World Example: A 200 pound person burns roughly 400+ calories in just 30 minutes of fast stair climbing.

HANNAH BURNING CALORIES ON OUR TREADSLED VPR XL

Calorie Burn Comparison Table

Machine Type	Calories per 30 min (155lb person)	Calories per hour	MET Value	Primary Muscles
STEPR Stair Climbers (GO, Home, PRO, XL)	300-400+	600-800+	9.0	Full lower body + core
STEPR TreadSled XL (sled mode)	350-450	700-900	8.0-10.0	Full body, emphasis on legs
STEPR Bionic Bike XL	250-400	500-800	7.0-9.0	Full body (push-pull)
STEPR Rower XL	260-400	520-800	7.0-8.5	Full body
STEPR Ski XL	280-400	560-800	7.5-9.0	Upper body, core, legs
STEPR Cycle XL	200-350	400-700	5.5-8.0	Legs, cardiovascular
Generic Treadmill (moderate running)	300-400	600-800	8.0-9.0	Legs, cardiovascular
Generic Elliptical	270-350	540-700	5.0-7.0	Full body, low impact
Generic Rowing Machine	260-370	520-740	7.0-8.5	86% of full body muscles
Generic Stationary Bike	210-310	420-620	5.5-7.5	Legs only

Understanding STEPR's Two Product Ranges

STEPR Stair Climber Range: Maximum Calorie Burn

Model	Best For	Key Features
STEPR GO	Beginners, budget-conscious	22-120 SPM, LED console, compact
STEPR Home	Serious home users	Up to 140 SPM, 27" touchscreen option
STEPR PRO	Light commercial	7" steps, up to 190 SPM, 46% more step area
STEPR XL	Commercial gyms	9" steps (world's largest), 190 SPM, commercial-grade

Benefits of Stair Climbers:

✓ Highest calorie burn per minute (400+ calories in 30 min)

✓ Builds lower body strength and power

✓ Compact footprint, 8ft ceiling requirement

✓ Proven for weight loss and cardiovascular health

STEPR VPR Performance Range: Adaptive Multi Modal Training

Model	Type	Best For	Unique Feature
Bionic Bike XL	Air Bike	Full-body HIIT	Push/pull handles, targets total body engagement
Ski XL	Ski Erg	Upper body cardio	Enhanced stability, natural pulling motion
Rower XL	Rowing	Full-body conditioning	Real rower feel, 86% muscle engagement
Cycle XL	Bike Erg	Cycling training	Natural cycling biomechanics
TreadSled XL	Treadmill/Sled	Speed + strength	Curved treadmill + sled push in one

Benefits of VPR:

✓ Adaptive resistance scales from rehab to elite performance

✓ Multiple training modalities for variety

✓ Full-body engagement options

✓ VPR adapts to your effort

Choose STEPR Stair Climbers If:

✓ You want maximum calorie burn (9.0 METs = 400+ cal/30min)

✓ Lower body strength is a priority

✓ You need a space saving solution

✓ You prefer one proven, effective movement

Choose VPR Performance Range If:

✓ You want training variety across multiple modalities

✓ You need adaptive resistance for progression

✓ Full-body workouts are important

✓ You're cross training for specific sports

Best of Both Worlds:

Combine a STEPR stair climber (maximum efficiency) with VPR equipment (variety and full body work) for the ultimate multi modal training setup.

HANNAH USING THE VPR ROWER FOR CALORIE BURN EFFICIENCY

Calculate Your Personal Calorie Burn

Generic estimates can be off by 20-30%. Get accurate, personalized calculations based on YOUR body weight and workout intensity.

Use Our Free Calorie Converter & Calculator →

(Or scroll to the bottom of the blog to use it)

Sample Weekly Training Plans

Stair Climber Focus (Maximum Fat Loss)

Mon: 45 min STEPR (steady pace)
Tue: 30 min STEPR (2 min hard / 2 min easy intervals)
Wed: Rest
Thu: 35 min STEPR (progressive intensity)
Fri: 20 min STEPR HIIT (30 sec max / 30 sec easy)
Sat: 60 min STEPR (long endurance)
Sun: Rest

VPR Performance Focus (Full-Body Conditioning)

Mon: 45 min Rower XL (steady)
Tue: 30 min Bionic Bike XL (intervals)
Wed: Rest
Thu: 40 min Ski XL (tempo)
Fri: 25 min TreadSled XL (sled intervals)
Sat: 60 min Cycle XL (long ride)
Sun: Rest

Hybrid Approach (Best Results)

Mon: 45 min STEPR (steady)
Tue: 30 min Rower XL (intervals)
Wed: Rest
Thu: 35 min STEPR (tempo)
Fri: 25 min Bionic Bike XL (HIIT)
Sat: 60 min mixed (STEPR + VPR)
Sun: Rest

5 Quick Tips to Maximize Calorie Burn

Don't trust machine estimates - Use our personalized calculator
Prioritize recovery - Muscles grow during rest, not workouts
Vary your intensity - Mix steady cardio with intervals
Add strength training - More muscle = higher metabolism
Progress gradually - Increase intensity or duration by 5-10% weekly

Key Takeaways:

Stair climbing = 9.0 METs (3x more than walking)
200lb person burns 400+ calories in 30 min stair climbing
STEPR Stair Climbers (GO, Home, PRO, XL) = maximum calorie efficiency
VPR Range (Bionic Bike, Ski, Rower, Cycle, TreadSled) = adaptive multi-modal training
Use our free calculator for personalized estimates
Consistency matters more than perfection

Explore All STEPR Products →

Calorie Converter & Calculator

Estimate calories burned on STEPR or other cardio. Estimates only — not medical advice.

STEPR (Step-Based Physics)

Uses 5.2" step height + your weight to estimate vertical work (assumes ~25% efficiency).

Time & METs

Formula: calories ≈ MET × body mass (kg) × hours.

Common METs: STEPR/Stair stepper ≈ 8.8; Rowing 6–12; Cycling 6–12; Running 7–16; Walking 3–5; Ski erg 6–12.

Quick Cardio Substitutions

Swap by time or work. Use this as a starting point; coach intent matters.

If workout calls for…	Try substituting…	Rule of thumb
10 min easy run	10–12 min STEPR easy	Similar aerobic load
500 m row (easy)	~2 min STEPR moderate	Match perceived effort
1 min run hard	~12–14 min STEPR hard	HR zone 4–5

FAQ

Is this accurate?

All calorie methods are estimates. Individual efficiency and intensity vary; use this to compare sessions, not as medical guidance.

What step height does STEPR use?

Default here is 5.2". If your model differs, edit the input.

Should I use METs or the steps method?

For STEPR, the steps method ties directly to work done (m·g·h). For mixed cardio or when you only know time, METs are simpler.

More FAQs:

Q: Which burns more calories: stair climbing or VPR equipment?
A: STEPR stair climbers have the highest MET rating (9.0), typically burning 400+ calories in 30 minutes. VPR equipment calorie burn depends on your effort but can match or exceed this during maximum intensity workouts.

Q: Can I get full-body workouts with STEPR?
A: Stair climbers primarily target lower body. For full body emphasis, choose VPR options like Bionic Bike XL or Rower XL, or combine both ranges for maximum full body efficiency.

Q: What if I have limited space?
A: STEPR stair climbers (especially GO and Home) are most compact and only need 8ft ceilings. VPR equipment requires more floor space but less height for vertical clearance.

Q: How long until I see results?
A: Expect fitness improvements in 2-3 weeks and visible body changes in 6-8 weeks with consistent training.

Q: Still unsure which machine to choose?

A: Click the button below to take our free quiz to help you find the perfect machine for your needs: